19 High-Fiber, Gluten-Free Foods to Support a Healthy Gut

Fiber is one of the most essential nutrients for overall health — yet many people don’t get enough of it in their daily diet. While whole grains are often seen as the go-to source, they contain gluten, which some people need to avoid. There’s a wide variety of naturally gluten-free foods that are rich in fiber and packed with additional nutrients.

From fresh fruits to legumes, seeds, and vegetables, here are 19 gluten-free, high-fiber options you can easily add to your meals and snacks.

1. Pears – 6g per medium fruit

Sweet, juicy, and tender, pears provide about 20% of your daily fiber needs in just one serving. They also make a refreshing snack and pair well with salads or oatmeal. Apples are another great alternative, offering about 4g of fiber each.

2. Raspberries – 8g per cup

Raspberries are one of the highest whole-food sources of fiber, loaded with antioxidants and vitamin C. Keep them in your fridge for easy snacking — half a cup with breakfast and another half cup later in the day can significantly boost your fiber intake.

3. Figs – 5g per five fruits

With their naturally sweet flavor and rich color, figs are a delicious addition to yogurt, salads, or cheese platters. They’re also a good source of calcium and magnesium.

4. Lentils – 8g per half-cup (cooked)

Lentils are both a fiber powerhouse and an excellent source of plant-based protein. They also contain B vitamins, iron, magnesium, and potassium. Add them to soups, salads, or veggie burgers for a healthy fiber boost.

5. Quinoa – 2.5g per half-cup (cooked)

Technically a seed, quinoa offers fiber along with vitamin E and minerals that support bone health. It’s versatile enough to be enjoyed in salads, stir-fries, or as a side dish.

6. Black Beans – 8g per half-cup

Packed with fiber, protein, iron, and antioxidants, black beans are nutritious and budget-friendly. Swap them with other beans if you prefer — all beans are rich in fiber and plant-based protein.

7. Chickpeas – 6.5g per half-cup (canned)

Rich in resistant starch, chickpeas help with satiety and blood sugar control. They’re perfect in salads, stews, or blended into hummus for a tasty, fiber-filled snack.

8. Sweet Potatoes – 4g per medium potato (with skin)

Sweet potatoes not only provide fiber but are also rich in beta-carotene and vitamin C. Eat them baked or roasted with the skin on for maximum benefits.

9. Brussels Sprouts – 3g per half-cup (roasted)

These mini cabbages offer fiber, vitamin C, and plant compounds that may support heart health and help fight inflammation.

10. Green Peas – 4g per half-cup (cooked)

Peas are surprisingly high in both protein and fiber. They also provide vitamin K, folic acid, and antioxidants that promote eye health.

11. Carrots – 3.5g per cup (chopped)

Naturally sweet and kid-friendly, carrots are a great source of fiber, beta-carotene (vitamin A), and antioxidants.

12. Artichokes – 7g per medium vegetable (cooked)

Artichokes are among the top vegetables for fiber content. They also supply potassium, magnesium, folate, and vitamin C.

13. Brown Rice – 1.5g per half-cup (cooked)

Naturally gluten-free, brown rice is a versatile staple. Combine it with vegetables and protein for a more fiber-rich meal.

14. Oats – 4g per half-cup (dry)

Oats are gluten-free when labeled as such and provide both fiber and protein. They make a hearty breakfast or snack.

15. Popcorn – 3–4g per serving (air-popped)

A healthy, low-calorie snack, popcorn offers fiber in every crunchy bite.

16. Almonds – 4g per ounce

Almonds deliver both fiber and protein, plus vitamin E and magnesium. Enjoy them raw, roasted, or in nut butter form.

17. Pistachios – 3g per ounce

These green nuts are protein-rich and contain plant compounds with antioxidant benefits.

18. Pumpkin Seeds – 2g per ounce

Packed with magnesium, zinc, and calcium, pumpkin seeds are a nutritious way to add both protein and fiber to your diet.

19. Chia Seeds – 10g per two tablespoons

Chia seeds are one of the highest-fiber foods available. Use them in smoothies, sprinkle on yogurt, or make chia pudding for a filling snack.